Performing a full muscle-up is a great indicator that your fitness routine has worked well. Try our 7 week plan to get you on your way to mastering this impressive move

To do this plan, you need to be able to perform one chest-to-bar pull-up and five dips on parallel bars. If you can’t complete any of the sets in one go, rest for as short a time as possible and finish the set. When you get to the last week, do all the sessions until you’ve completed your first proper muscle-up. You can include this plan as your upper-body training in any programme you’re following, or as a finisher on leg days.